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1
Q

Target Intensity if VO2 is known

A 
Target VO2(lower end of range)= [(0.40) X (VO2 max- VO2 rest0] + VO2 rest
Target VO2 (upper end of range)= [(.89) x (VO2 max- VO2 rest)]  VO2 rest
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2
Q

What is HRR

A

Heart Rate Reserve
the difference between maximal HR and resting HR
Karvonen method:
Target HR (lower end of range)= [(.40) x (HRmax-HRrest)] +HRrest
Target HR(upper end of range)= [(.85) x (HRmax- HRrest)] +HRrest

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3
Q

Muscular Strength vs Muscular Endurance

A

Strength is defined as one-time maximal force that may be exerted & is localized to a joint or muscle group
Endurance denotes the ability to apply a force repeatedly over time. joint and muscle specific

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4
Q

Program modifications for clients with CVD

A
  • deconditioned and low functional capacity clients may need to stary at low intensities (20-30% HRR or VO2R)
  • Target exercise intensity should fall 10-15 bpm below HR that has previously elicited symptoms
  • Beta clockers and HR lowering meds can decrease accuracy
  • RPE levels of 11-13 typically correspond to the target heart rate for cardiac clients first initiating an exercise program. RPE can be progressed (14-16)
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5
Q

Pregnancy guidelines

A

use RPE value vs HR, avoid supine position after first trimester, additional 300 more calories,

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6
Q

Diabetes recommendations

A

3-7/ week, no more than two consecutive days between sessions of aerobic activity because of relatively brief exercise induced improvements in insulin action. avoid exercise during time when hypoglycemic medication is working at its peak. should eat 1-2 hours before exercise

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7
Q

Plyometrics

A

explosive exercise that targets power dev. stretch shortening cycle where the lengthening or prestretching of skeletal muscles under loading enables a more forceful muscle action

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8
Q

PNF

A

PNF stretching involves both the stretching and contraction of the targeted muscle group. While there are several ways to employ PNF, the most common technique is termed contract-relax. Following the preliminary passive stretch, the muscles is isometfically contracted for 6 s, relaxed for2-3s, then passively moved into the final stretch which is held for 10-30 s. this method is most effective with the use of a trainer to assist the client through the stretch.

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9
Q

Anaerobic Glycolysis

A

rapid breakdown of carbs, either glycogen or glucose without oxygen. Produces ATP

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10
Q

Concentric

A

when sufficient force is produced to overcome the external load and shorten the muscle

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11
Q

Eccentric

A

production of force occurs when the muscles is lengthening, resisting movement

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12
Q

Isometric

A

muscle produces force but there is no change in length of muscle

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13
Q

Underweight BMI

A

<18.5

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14
Q

Normal BMI

A

18.5-24.9

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15
Q

Overweight BMI

A

25-29.9

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16
Q

Obesity I BMI

A

30-34.9

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17
Q

Obesity II BMI

A

35-39.9

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18
Q

Obesity III BMI

A

> 40

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19
Q

Normal BP

A

<80

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20
Q

Prehypertension BP

A

120-139/80-89

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21
Q

Stage 1 hypertension BP

A

140-149/90-99

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22
Q

Stage 2 hypertension BP

A

> 160/>100

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23
Q

RICE

A

Rest Ice Compression Elevation

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24
Q

Unit of muscle contraction

A

sacromere

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25
Q

Right side of the heart

A

responsible for collecting blood coming from the body and pumping the blood through the lungs

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26
Q

Left side of the heart

A

collects blood from lungs and pumps it to all parts of the body

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27
Q

Sinoatrial node

A

(SA) intrinsic pacemaker where most normal electrical impulses originate

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28
Q

AV node

A

responsible for delaying electrical impulses for .12 sec between atria and ventricles and allows atria to contract and fill ventricles with blood

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29
Q

Order of spinal curves

A

Cervical, thoracic, lumbar, sacral, coccyx

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30
Q

Kyphosis

A

convexity of curve is posterior

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31
Q

lordosis

A

convexity of curve is anterior

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32
Q

DOMS

A

Delayed onset muscle soreness is a sign that you have done too much too soon. 24-48 hours after session. lasts 5-7 days

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33
Q

hypertrophy

A

increase in muscle size thought to occur through remodeling of proteins within the muscle cell and an increase of myofibrils

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34
Q

How do you spot a person doing dumbbell exercises

A

spot at wrist, not at elbow

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35
Q

Water soluble vitamins

A

b complex and c

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36
Q

What is angina pectoris caused by

A

ischemia

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37
Q

Intensity and ______ are inversely related

A

Intensity and duration

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38
Q

Limited flexibility in ________ related to low backpain

A

hamstrings

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39
Q

How many calories is 1 pound

A

3500

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40
Q

How many kcal is 1 mile

A

100

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41
Q

Is HR lower in swimming than in running

A

Yes because of the postural differences

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42
Q

Single joint exercises

A

bicep curl, quad extension

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43
Q

Multijoint exercises

A

Bench press, leg press

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44
Q

SAID

A

Specific adaptation to imposed demands- indicated the adaptation will be specific to demands that exercises place on individual

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45
Q

Stretching should be done

A

2-3 times a week and held 10-30 sec

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46
Q

Fulcrum

A

point of rotation

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47
Q

How are levers commonly classified

A

By the arrangement of the effort and resistance placed on them

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48
Q

Class 1 lever

A

Fulcrum in middle

49
Q

Class 2 lever

A

Load or resistance in the middle

50
Q

Class 3 lever

A

Effort force in the middle

51
Q

Force=

A

Mass times acceleration

52
Q

What does a calf raise strengthen

A

Plantar flexors

53
Q

Resistance training for improving muscular fitness

A

8-12 reps at 60-80% RM

54
Q

what are the suggestions for moderate risk clients

A

no medical exam needed for moderate exercise, only for vigorous

55
Q

line up joint with…

A

axis of rotation

56
Q

hyperplasia

A

increased cell production in normal tissue

57
Q

reps and ____ are inversely related

A

rest time

58
Q

absolute resistance

A

only a specific number of reps

59
Q

recommendation for muscular endurance

A

15-25 reps at no more than 50% 1RM

60
Q

sprain

A

ligament injury

61
Q

strain

A

injury to a muscle

62
Q

bursitis

A

inflammation of bursa

63
Q

tendonitis

A

inflammation of tendon

64
Q

fracture

A

broken bone

65
Q

plantar fasciitis

A

chronic inflammation condition that results in pain at the calcaneal insertion

66
Q

patellofemoral pain syndrome

A

common disorder in young athletes that produces anterior knee pain

67
Q

hypoglycemia

A

low blood sugar, <50

68
Q

hyperglycemia

A

high blood sugar >200

69
Q

fat soluble vitamins

A

A, D, E, K

70
Q

Static (isometric) contractions

A

muscle maintains a constant length as resistance is applied

71
Q

dynamic (isotonic) resistance

A

training where movement occurs at joint of action

72
Q

isokinetic

A

muscular contraction at a constant sped against accommodating resistance

73
Q

Type I muscle fibers

A

slow twitch- selected for activities of low intensity and long duration

74
Q

type 2 muscle fibers

A

those who achieve the greatest success in power and high intensity speed tasks usually have a greater proportion. rely on energy sources from within the muscle

75
Q

axial skeleton

A

skill vertebrae, sternum

76
Q

appendicular skeleton

A

upper and lower exremeties

77
Q

periosteum

A

anchors mucle to bone

78
Q

AROM

A

range reached by voluntary movement

79
Q

PROM

A

range achieved by external means

80
Q

1RM

A

75-90% is recommended for optimizing strength gains. required is 60-80%

81
Q

low risk

A

<2 factors

82
Q

moderate risk

A

> 2 factors

83
Q

high risk

A

symptomatic or know CV, pulmonary, renal or metabolic disease

84
Q

sarcomeres are made up of what

A

two types of muscle protein

  • actin- thin
  • myosin- thick
85
Q

stroke volume

A

blood ejected from left ventricle in a single contraction. equal to the defference between the amount of blood in the ventricle at the end of the contraction

86
Q

SV is lower in

A

untrained individuals in the upright position

87
Q

SV increases

A

in supine or prone postures

88
Q

Cardiac output

A

(Q) volume of blood pumped by the heart per min in liters. calculated by multiplying HR by the stroke volume. 4-5 L for adults

89
Q

Waist to hip ratio

A

divide the waist circum by the hip circum and get a decimal. high risk for men is more than .95 and for women it is more than .86

90
Q

waist circumference

A

35 for women and 40 for men

91
Q

Skin fold sites

A

abdominal, tricep, bicep, chect, medial calf, midaxillary, subscapular, suprailiac, thigh

92
Q

Abdominal skinfold

A

vertical fold, 2cm to the right of the umbilicus

93
Q

tricep skinfold

A

vertical fold on the posterior midline of the upper arm halfway between the acromion and olecranon processes with the arm held freely to the side of te body

94
Q

bicep skinfold

A

vertical fold on the anterior aspect of the arm over the belly of the biceps muscle 1 cm above he level used to mark triceps

95
Q

chest skinfold

A

diagonal fold one half the distance between the anterior axillary line and the nipple in men or one third of the distance between for women

96
Q

medial calf skinfold

A

vertical fold at the maximum circumference of the calf on the midline of its medial border

97
Q

midaxillary skinfold

A

vertical fold on the midaxillary line at the level of the xipoid process,an alternate method is horizontal fold taken at the level of the xiphoid. sternal border in the midaxillary line

98
Q

subscapular skinfold

A

diagonal fold at a 45 angle, 1-2 cm below the inferior angle of the scapula

99
Q

subrailiac skinfold

A

diagonal fold in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest

100
Q

thigh skinfold

A

vertical fold on the anterior midline of the thigh, midway between the proximal border

101
Q

where should all skinfold measurements be taken

A

on the right side of the body with subject standing upright, caliber should be 1 cm away from thumb and finger. wait 1-2s before reading, measure each site atleast twice and sum the average to determine body fat percent

102
Q

where do the rotator cuff muscles originate from

A

scapula and insert at the greater or lesser tubercle of the humerous. rotator cuff stabilizes shoulder

103
Q

impingement syndrome

A

most common nontraumatic cause of shoulder pain resulting from approximation of the acromion and greater tubercle of the humerus which causes entrapment of the rotator cuff tendons

104
Q

troponin and tropomyosin regulate

A

contraction via calcium binding

105
Q

Golgi tendon reflex

A

skeletal muscle contraction causes agonist muscle to simultaneously lengthen and relax

106
Q

Myotatic reflex

A

stretch reflex- muscle contraction in response to stretching within the muscle

107
Q

fasting glucose levels

A

normal- 70-100, high- 100-125

108
Q

claudication

A

pain caused by too little blood flow during exercise, impair walking

109
Q

dyspnea

A

shortness of breathe

110
Q

female athlete triad

A

disordered eating, ammenorhea, and osteoporosis

111
Q

kcal for carbs, fats, proteins and alcohol

A

carbs and proteins-4, fat- 9, alcohol- 7

112
Q

progressive overload

A

as body adapts an increase in stimulus is required for further improvements

113
Q

periodization

A

phase manipulation of training variables as a means of optimizing desired outcomes while reducing overtraining. allows for optimal training and recovery

114
Q

linear periodization

A

16wek program a steadily linear increase in intensity. microcycle 5 is a 2 week rest period

115
Q

nonlinear periodization

A

allows variation in intensity and volume within each week

116
Q

absolute contraindications

A

permanent restriction or temporary restriction until condition is treated stable or past acute phase

117
Q

relative contraindications

A

highly variable

118
Q

pronation/eversion

A

inward roll of foot while walking or running

CPT (2 decks)

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